Team bus
Varied VO2max intervals
Five-minute intervals with three hard surges in each. Cyclists spent longer near VO2max this way than at an even power.
- Trains
- VO2max
- Intensity
- very hard
- Time
- 59 min
- Load
- 59 TSS
- Carbs
- none needed
| Step | Time | Watts | % FTP | Feel |
|---|---|---|---|---|
| Warm up | 10 min | 112–162 W | 45–65% | 3/10 |
| Warm up | 5 min | 162–188 W | 65–75% | 4/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| 3 × | ||||
| Hard | 30 s | 300–325 W | 120–130% | 9/10 |
| Steady effort | 1:10 | 238–262 W | 95–105% | 8/10 |
| Easy | 2:30 | 100–138 W | 40–55% | 2/10 |
| 3 × | ||||
| Hard | 30 s | 300–325 W | 120–130% | 9/10 |
| Steady effort | 1:10 | 238–262 W | 95–105% | 8/10 |
| Easy | 2:30 | 100–138 W | 40–55% | 2/10 |
| 3 × | ||||
| Hard | 30 s | 300–325 W | 120–130% | 9/10 |
| Steady effort | 1:10 | 238–262 W | 95–105% | 8/10 |
| Easy | 2:30 | 100–138 W | 40–55% | 2/10 |
| 3 × | ||||
| Hard | 30 s | 300–325 W | 120–130% | 9/10 |
| Steady effort | 1:10 | 238–262 W | 95–105% | 8/10 |
| Cool down | 10 min | 100–138 W | 40–55% | 2/10 |
Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.